Five On Friday: 5 Foods to Prevent the "Silent Killer"

Blood pressureis the force of blood pushing against blood vessel walls. A normal blood pressure is 120/80. High blood pressure, known asHypertension, means the pressure in your arteries is above range.Hypertension is defined as a blood pressure greater than 140/90 on two readings.The top number (systolic pressure) refers to the blood pressure when the heart beats while pumping blood; and indicates the severity of your high blood pressure. The bottom number (diastolic pressure) refers to the blood pressure when the heart is at rest between beats. High Blood Pressure is known as the "Silent Killer" because it often has no warning signs or symptoms. However, the effect on your body can be life threatening over time; it’s dangerous because it makes your heart work too hard and can cause damage to your blood vessels, kidneys, brain and eyes. Currently 1 in 3 Americans suffer from high blood pressure.

1. SALTReducing dietary sodium intake is a huge change that can treat high blood pressure.When you eat too much salt (which contains sodium), your body holds onto extra water to wash the salt from your body. This added water puts stress on your heart and blood vessels. Recommendations:2,300mg sodium per day(ifyou are older than 50, African American or have Hypertension, Diabetes or Kidney Disease your goal is 1,500 mg sodium per day). The average American consumes 3,600 mg sodium per day.Read labels closely so you know how much salt is in the foods you consume. Salt is found in boxed and canned foods, sauces, smoked foods, pickles, cheese, bread, cereal, lunch meat, salad dressing, soup and many restaurant foods.

Many with high blood pressure say: “But…I don’t add salt to anything!” (1 teaspoon of salt = 2,300 mg of sodium!) However, here’s a quick look at how quickly sodium can add up in a typical “healthy” diet even if you don't add salt:

4. YOGURTAn increased intake of calcium may have a protective role in the risk for high blood pressure. Choose calcium from food, not supplements. Consume low fat dairy (milk, cheese, kefir, yogurt) or calcium fortified foods for high amounts of calcium. Most leafy green vegetables are also naturally high in calcium. Make sure to meet the Adequate Intake for calcium based on your age (Men 19-70 1,000 mg, Women 19-50 1,000 mg, Women/Men 70+ 1,200 mg).

5. BEANS: Beans are chock full of fiber which has been known to help lower blood pressure. Fiber also adds bulk to your diet without adding calories which helps with long term weight loss. Losing 5-10% of your body weight (if overweight) has a huge impact on blood pressure. Add unsalted beans (black, soy, garbanzo, white, navy, lima, pinto, and kidney) regularly to your meal plan. Aim for 20-35 grams of fiber daily.

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If you have issues with allowing gluten in your diet, you might be pleased to know that there are a number of gluten free recipes out there for you to try. Some of them are tastier than others, so you might have to experiment to find some that you like. Nevertheless, there are tons of delicious flavor combinations out there that have nothing to do with gluten whatsoever. You can use these to develop your own recipes, but some of the ones in here may provide a good foundation for you. Feel free to get as creative as you want from here.

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